BEST CORE MOVES FOR TENNIS
Back in the day – every time I did a plank – I would hold it for 5 minutes. I was always shocked at the lack of core benefit I felt. Once I learned how to FLEX LIKE A MOTHER, a 20 SECOND plank sets my core on FIRE! A ‘plank’ without a STRONG PELVIC TILT and maximum GLUTE FLEX throughout the ENTIRE HOLD is basically a shoulder move and dangerous to the spine without PERFECT alignment. Challenge yourself and learn that ‘time’ has ZERO to do with maximizing a plank.
1. Proper body alignment is essential. Front facing plank – keep a PELVIC TILT throughout and FLEX your GLUTES as hard as you can. Back flat – shoulders directly over elbows.
2. If you keep your STRONG PELVIC TILT + FLEX your GLUTES hard enough – you should be completely exhausted in 20-30 seconds as your heart will be racing.
3. Side plank – hips high, shoulder directly over elbow – keep perfect alignment with even higher hips!
Elevate to alleviate stress on the shoulders.
1. Keep shoulders directly over wrists.
2. Take the momentum completely out of the rep.
2. FLEX, SQUEEZE + BREATHE.
1. Healthy backs only. Modify by resting elbows.
2. Zero momentum – abs control the crunch + squeeze.
3. FLEX, SQUEEZE + BREATHE.
1. Elevate to modify. Stay in exact sync with me throughout the set.
2. ZERO momentum. Your core is dominating the move as you crunch.
3. FLEX, SQUEEZE + BREATHE.
1. Exhale on up + squeeze hard.
2. Control speed as your abs are moving you up + down.
3. FLEX, SQUEEZE + BREATHE.
